Happy and Free

Hello, and welcome. Today's class is going to focus on the Klisha Abhi Nvesha. It is the final Clasia in the series of five, and it deals with, it can be translated to the fear of death, but really we can talk about it as the impermanence. And this impermanence that really breathes I feel for myself and for many, the anxieties and the worries about things not lasting and changes that can happen. Can see within our own bodies, how we resist change.

And this particular, Klesha, is one that is meant to be the one that leads to the most suffering in our lives. So we have to, to work with it, or one of the ways to be able to liberate ourselves with it is the last Yama, which is Apari Graha. And that's such a beautiful practice. It's a practice that we can take with us wherever we are into every experience that we do, which is about non hoarding or non grasping, are knots. Right? So it's what keeps us bound in our selfishness, in just taking for ourselves and hoarding. We see how this has led to so much destruction in the world of only a few people having a lot and so many people having less. But when we begin to, finally, when the veils begin to lift of Avidia, and we begin to see our Oneness with the world around us, we can live in a way in which it's more reciprocal with the world around us with the with our beautiful planet. So much of it is about taking And so yoga breeds a lifestyle in which we see how everything we can do can be a part of seeing how we can receive, and then how we can give back.

So let's go ahead and take a seat. We'll rub our palms together, again, awakening the warmth, the heat within our hands, and the magic of our practice that transforms. You can take a moment with your hands to your hearts and Anjali in first, bowing in gratitude for what you do have. We honor the simplicity of life, the appreciation of life. Let me know.

Life isn't forever. We can really be here in the present and appreciate the moments we have. Our loved ones with the life that we have, a little bit more. And then from here, you're gonna open up your hands. This is a Mudra called Pushpa Putam.

And it's a Mudra of offering. It means a handful of flowers and honors how we can make our lives. And for today, our practice and offering could be of selfless service and the practice of ishvara Pranidana, or making our whole lives an offering. Begin to take a few deep full breaths, becoming aware of the inhale being this prayer of receiving and the exhale being the offering and breathing in, feeling it offer all the way back out. More deep breath in. This time, we'll chant the sound of ohm together three times.

Let me take one more deep breath in. Everything right up and into the heart, and then exhale out through the mouth. Then let's go ahead and, make your way forward towards the top of the mat. You can place your padding out to the side. And we're even going to start our practice right away with lying down onto our bellies and then making your whole body in your practice and offering.

This is called, Pranam. It's a bhakti yoga practice. Of offering the body of offering our lives, and Bridget has higher purpose of giving back. With your palms turned up, Be a whole expression. Every action we do offering up the fruits and seeing how we can be of benefit to the world.

As we begin to wake up and then you can begin to walk your hands on either side of your ribcage, pressing down into the tops of the feet, roll your shoulders up and back. Just a simple baby cobra, again, just a little bit of a lift, looking up, eating it to be more, and then exhale the head, again like that, breathing in, and then breathing out. More time to breathe in. You can begin to take a little cobra twist, dropping the left shoulder down looking past the right shoulder, and then right over to the other side. So loosening up the back of the heart.

Come back up through center as you breathe in, and then press back onto your hands and knees. You can walk your shins forward a little bit, tent through the fingertips as you send the head down towards the earth and your hips to your heels in child's pose. I'm appreciating the simplicity of this shape. Every gesture that we can begin to offer to ourselves and therefore into the world around us. And from here, rise on up onto the shins, and you're gonna hook your thumbs to reach forward up an archback that I call a moving mantra so you can reach all the way forward, and then flip the palms from the heart, and then swing the arms behind you as you reach your head back to the ground. And then a couple times like that.

Inhaling to reach forward, up and back, and then offering it up as you wing your arms behind you, beginning to move with the breath in healing. And exhaling. Three more times, inhaling, reaching forward up and back. And then exhale to release. One more time.

Breathing in. And breathing out. This time as you make your way up to definitely reach forward up and back and see if right from inside you can take a step forward into Anjanae, asana, allowing the pelvis to drop down. As you reach forward, up and back, and then come back through the heart, begin to lengthen through the leg as you swing the arms behind you into a little baby Hanuman Asana. And then you're gonna bend through the right knee.

Grab a hold of your blocks as you need. Tuck your toes under as you lift the left knee off of the ground, and then begin to take your twist open to the right. Allowing the hips to sink down, peel open through the chest and lean back, then extend the right arm forward, and circle your hands down to the ground. And step into downward facing dog. We can bend your knees a little bit here from side to side, allowing the shoulders to roll away from the ears, and even allowing every shape to be an offering over into the breath.

Instead of what can I get, and our focus becomes what can I give? And then roll out into a plank pose as you breathe in press the ground away a little bit, reach a little forwards and backwards to receive the gifts of every shape, and then offer it up knees chest chin to the earth. Wow the throat to open up and drop onto the belly, giving everything up. Now letting go practice. And then walk your hands on either side of the ribs.

It's your baby cobra again as you breathe in. And then press back up and send your hips to your heels into your child's pose. A rise back up on the shins, reaching forward up, and arching back just three times this one. Bowing the head down, sweeping the arms back, inhaling forward up, back, and then exhale to release. One more time, reaching forward, up, and arching back.

Exhale. Rising up, and this time stepping forward with the left foot into your Anjanae awesome. Taking a couple moments here, allowing the hips to sink down, but reaching all the way up. And then coming back through the chest as you take a bow, keeping the shoulders lifted, and the heart moving forward and then bending your knees, reaching for your blocks. If you need and tuck your back toes under, and then take your twist open to the left, allowing the shoulders to roll back, really root back through the right heel, and then extend the left arm forward.

So you're giving away again these fruits from the roots of the back foot and then release your hands down to the ground and step back into downward facing dog. Roll out into your plank pose as you breathe in. And then lower yourself down. It can be knees, chest, and chin, or maybe it's in one piece to the earth. Bowing your head to the ground, point your toes slide your hands back a little bit, maybe roll your shoulders up and back.

Rising up for your cobra, then hands and knees and into your downward facing dog. As you breathe out, even letting the breasts go out through the mouth. And then inhale the right leg. High to the sky as you breathe in. As you exhale, draw the right knee in towards the nose, pausing here for a moment, holding the breath out, and then inhale the leg all the way back and up.

And then exhale, holding the breath out. Inhale, like, all the way back and up, and then step forward right between your hands. I'm a big fan of a block here underneath the left hand, and then you're gonna extend the right arm forward with that right hip back, and then swing the right arm up as you reach the arm up. The right arm to the sky, and then bend and reach, inhaling, reaching forward, and then exhale. So it's like a dance with the universe. And then one more time, inhaling, reaching forward.

Exhale to swing all the way back. And then bend through the front knee. This time, both arms are gonna come forward into a flying pranam, drawing the right hip back, and then rise up into a high lunge. You can sink down a little bit as you breathe in and open through the chest, and then straighten through the right leg as you reach up. Bend again as you inhale sinking down, and then reach back up.

One more time moving with the breath, bend through the knees. And then release your hands down. You can step back for your plank pose as you breathe in. And then it's that offering gesture back down to the earth, point the toes and rise up. And then hands and knees as you tuck your toes, allowing yourself to release all the way back into your ex hail.

As you breathe in, extend the left, leg up to the sky, as you exhale hug in towards your center, and a couple more times like that, breathing in, and breathing out. One more time breathing in. And then step forward as you breathe out the block underneath the right hand so you can extend forward. So it says regenerative relationship we can cultivate and swing open as you inhale, bend and reach. Again, inhale.

And then sweep all the way forward one more time, receiving, drawing up the thighs, and then offer it all the way back up. Let's see if you can find your center. So for a moment, your arms come forward, and then rise on up. You can be a little bend into the back knee as you sink down, and then reach back up, drawing up from the earth. Bend through the knees and settle.

And then reach all the way back up. Got one more time just like that breathing in. And then release your hands down. And this time, you can put a little bend to the knee so that you can step forward. With the right foot to join the left.

Slide your hands up your shins as you breathe in to look up, and exhale to fold. Root down through the feet slowly roll and rise up vertebrae by vertebrae. And then come on up into your mountain pose, where we can appreciate. Our life as it is as ourselves as we continue to age and change and grow in Buddhism, we're meant to wake up every day and contemplate our life. It's birth, sickness, old age, and death.

Sometimes people say, what a bummer, but it's the truth. And in this contemplation, we can truly appreciate every moment that we have. Try not to waste. One breath. Oh, man, from here, soften through the knees as you inhale, Suryanamaskar is a prayer of gratitude to the sun, to all that nourishes us as you fold forward and offer your prayers into the earth. As you inhale, stretch the right leg back behind you, and then the left leg up to the sky.

So you're in a three legged downward facing dog. As you exhale, draw the knee in towards your chest again, and then step into plank pose as the naval stays lifted, bend the elbows, and maybe it's chaturanga this time. You can offer yourself all the way to the earth kind of like rain. And then from there, rising on, exhale hands and knees tuck the toes in your in downward dog. Then any other right leg up to the sky, step forward between your hands. Some we're gonna play with hopping the left leg up to the sky.

So it's a standing split. Maybe even for a moment, letting go. And then with your hands to the ground, soften through the knees, roll and rise up as the left foot joins the right. Rising up from the earth, reaching back up towards all of the source of life, and then hands to the heart, arms by the side. Inhale the arms up to the sky reading in.

Exhale planting your prayers into the earth. Breathe the left leg back behind you into your lunge, looking up, and then stretch the right leg high up to the sky. For your three legged dog, and then hug in towards your center for a moment, pausing there, holding even like a little grasping, and then step back to lower and offer it all up. Cobras are upward facing. And then your downward facing dog as you breathe out.

As you inhale extend the left leg high to the sky, as you exhale step forward between your hands, and then inhale the right leg high. Play a little bit with your first standing split. You can play with even lifting, up a little bit and playing with your balance, letting go practice and then soften the knees as you fold and roll and rise up, vertebrae by vertebrae with the arms up to the sky, and the hands to the heart. Reach forward up, arch backwards, and then come forward through center, swing the arms behind you. Maybe interlace the hands as the chin moves in towards the throat. Bend the knees rise up with sinking down into the feet, and then elongate the tailbone so that the belly can fly up.

And then even this becomes an offering, whatever it is we receive, We can serve our communities. We can serve the world around us as we give it all away. One more breath in. And then fold forward as you breathe out, bending your knees to plant hand, you can get a little bounce going so that you can jump into your chaturanga as you're offering, rising up for cobra or upwards, and it's downward facing dog as you breathe out. Inhale the right leg up to the sky.

We'll step forward into warrior one, anchoring the back heel, drawing the right hip back so that you can rise all the way up. And then you're gonna straighten through the right leg and pull the hands back, draw the inner thighs back, so really are drawing all the way in towards your source, and then bend through the front knee. As you give everything away and into your freedom. And then you're gonna take your hands down. You're gonna lengthen the right leg, a block underneath or on the outside edge of the right chin, even on the highest way.

And then I'm gonna swing your arm up so that you're growing your triangle from the ground up. Again, with this focus of receiving and drawing the strength up from the earth, right into the belly, and then offering up with the left hand. Extend your left arm up and over your head. Gathering that right hip crease back, and then you're gonna hold for a moment, reaching the arms out, root down into the feet as you inhale to rise up, and then bend deeply through the front knee. And it's this generous offering.

As you reach everything away. Take a couple moments here, even with this focus, rooting down, allowing the hips to come and then tip backwards into your peaceful warrior arching all the way back. Filling up. And then, again, in this relationship, to exaggerate the rooting back through the back heel, and then the stretching out in a way, looking past our own selfish concerns to how we can benefit others. Wrap the left arm behind you, extend the right arm forward making this pause intentional, and then you can grab ahold of your blocked. Launch off those back toes for your Artha Chandraasana.

You can even bend through the knees, climb in towards your center, and then reaching it out. Like the moon, how it affects the whole world around it. The waters, all of us. And then I don't know it for today. We're letting go, facing our fears for a moment, change, And then exhale to drop down, wing the arms by your side.

Take your feet together. Scrape the ground as you rise up, uttanasana. And then come up onto the tippy toes for divers pose. Ah, pausing for a moment. Plant the hands, bend the knees, jump or step back, cobras are upwards, and downward facing dog as you breathe out.

There's always a couple moments. To reset, making sure we're back in our breath, moving from unconscious to conscious actions, and then extend the left leg, hi, breathing in. Stepping forward as you breathe out, anchoring the back heel to rise up for your warrior one, straighten through the front leg, the pause so that you can draw the hands all the way back. And then bend through the front knee offering up the fruits of your actions. Release the hands down to lengthen through the front leg and then the block as high as you'd like.

To begin to sweep the right arm down, back, and then up into your triangle, creating the shape from the ground up until you dissolve out back into that oneness that we're promised one more big breath in. And then extend the right arm over your head. A little micro bend if you tend to lock your knee joint so that the thighs are still awake, and then extend the spine long as you rise up. Draw the hands into the heart with a little bow. And from there, extend all the way out.

So we conserve our prana, and then we have so much to give out, sinking down into the legs, and then tip backwards for your peaceful warrior all the way in the other direction extending the right arm from that back heel, looking past the hands. To how everything can affect our world. Take your right arm behind you, stretch with the left arm, and then it's your block. So the front left corner of the mat, as you begin to lift up. So first, receive it, creating it, and then letting go for a moment, before you drop into your prayer. Sometimes I call this o m g, a little bow, and then take your feet together.

You can graze the earth to rise back up into Divers pose for a moment. Plant the hands. You can move your blocks so that you can jump into your Chaturanga cobras upwards. And then you're in your downward facing dog as you breathe out. And again, a couple moments to reset. Finding the breath.

Coming into the body with appreciation as our bodies change, as our lives change, as we keep letting go into the moment. Bend your knees, breathe in to look up. And then extend the right leg, high to step forward. Anch her the back heel to the ground, rising up into your warrior one. Lengthen through the front leg and exhale to dive forward.

This time, you're gonna spin the back heel up, and we're gonna prepare for warrior three so the arms can come by your side lifting through the chest. And then press off those back toes. This time internally rotating through the thighs, and then maybe the arms can come forward, or you can find your blocks to become supported in the shape, honoring the practice of simplicity. Do you reach forward? And then you're gonna come on up through center and then hug your left knee in towards your chest. Find your balance.

It takes a moment. Earth is moving. Everything is changing. So we're always realigning to balance with the shoulders moving by your sides. And then from here, you're gonna extend the last leg forward.

So pressing the toes out and in front of you, you can interlace the hands under the thigh or your peace fingers around that big left toe. And then the biggest thing is we gotta let go. Especially we hold on. We hold our breath even here in our practice. So let go for a moment.

And then you're gonna dive forward into a standing split. More time, and the arms can come by your side. And then here's our big leap of faith. We're gonna play with our fears. Of falling. And check out just taking a couple of little hops here.

So you're gonna exhale, exhale, exhale. And then land on the ground for your standing split, and then we can wear your handstand hops. And then we can find the earth. You can sit up nice and tall as you breathe in. Maybe for your twist, you'd like to lengthen that back leg to then take your right hand behind you, your left arm to the sky, and then twist looking back.

And this hindsight is important as we look back in appreciation for our life, instead of always wanting it to be better or different. But as it is, then take your counter twist over to the other side. You can allow your head to release down towards the earth. And then from here, you're gonna take your right hand to the right hip. This is kind of a big movement, and maybe even a block can come out in front of you.

So you wanna shift the weight back into the right foot and then grow a revolved Arta chandrasana from the earth up. You'll step back with your left leg and then slide your right hand down that left shin so that you're taking a little arch back, and then take one more twist with your palms and prayer on the outer edge of the right knee. You're always welcome to take your left knee to the earth, no need to ever do more, or you can begin to lift the knee up. You can open up through the arms. And then when you're ready to release, swing the right leg back up and into the sky, and then take your right knee towards the outer edge of your left elbow for a moment into your fallen.

Triangle. Peel the left arm up for a moment. Maybe even lift the right foot up. And then from here, stepping back into your downward facing dog. As you inhale extend the left leg high and step forward for your warrior one.

Back heel, it's down. As you circle the arms up to the sky, lengthen out through the front leg drawing in. And then offering up the fruits. Spin the back heel up in preparation for your warrior. Three dropping that right hip down.

Your arms can reach back, shoulders can lift, and then press off the back toes, letting go. And then maybe the arms come forward, or again, the use of a block can be really nice here. Internally rotate the right leg and play with your balance. And then come on up through center and give a hug of the right knee in towards your chest again, finding your balance on one foot on the earth, the shoulders drawing back. And then from there, you're welcome to interlace the hands underneath your right thigh to extend the leg long or reaching for your big toe and your yogi toe lock to extend the right leg forward.

I practice a lot of grasping here, right, holding on. So tight. But you can soften and then the freedom of letting go for a moment before you dive forward and let yourself fall into your standing split. And then we'll play with those little hops. So with the hands to the ground, look forward, take a deep breath in, and hopping, letting go. One more time.

And then cross the right knee behind the left as you find the earth one more time. And setting up your twist hugging the knee in, but you do want that left hip to drop to the earth with the fingertips to the ground and inhale the right arm high. And as you exhale, find your twist, you can hug the knee in towards the chest. Was sitting up nice and tall. And then again, this looking back practice is always so beautiful in appreciation of our lives.

I'm gonna take one more breath in and then spin over to the other side, taking a bow. This is Buna Mas, and a bow to the earth. And then from there, we'll practice coming back into our revolved Artetian andrasena, which can be a little bit of a sticky transition, but feeling it grow out of the earth as we put all of those shapes kind of together, the twist, and then extending and twisting and offering. Step back with the right leg, and then cartwheel your way up into kind of this revolved, peaceful warrior arching back. And then finding the strength in the right leg, take your twist to the outer edge of the left knee, pressing the palms together so everything becomes a prayer.

As the hips sink down. You've been receiving these challenges. More a big breath in. And then free the hands down with the left leg up to the guy, gather the knee in pausing here for a moment. And then drop the back heel, peel the right arm up, and then maybe you're picking up your left leg before stepping back into your downward dog, and then take your knees to the earth and your hips to your heels.

For a child's pose again, mowing the head to release. In the sutra as it says, for one who practices a pari Graha because it's always With the Yamas, it's not just a series of don'ts. It's actually practice this, and this is what you receive back. So it says for one who practices a pari Graha or non hoarding the universe, will constantly be showering you. And, of course, that's not the reason why we wanna do that. But I love to think about this bigger relationship that we develop with the universe. And so by not taking or by giving, it just comes back to us.

Okay. So we're gonna do one last big pose here. It's called fallen angel. And it really does for me, and for many of us, when we approach these, letting go of the ground, the fear is intentional a little bit, not to create trauma, But so that we can face any of these challenges or the fears of letting go as everything around us changes, and we have to shift gears. So in this one, we're literally gonna practice falling on our heads. So it's gonna start on your tippy toes. Sometimes it's nice.

If this is uncomfortable on the knees is to take a block so that your knees are nice and stable here. And then with your hands moving over to the side, it's like you're gonna do a side crow. You're gonna walk your hands back, but let yourself really be held here. And then with the lifting of the knees, you're gonna perch a little bit on the back of the left elbow with the right knee. And then instead of trying to hold on, you're gonna let the head actually drop to the ground.

You can pause here for a moment or you can pick up that back leg and then come back through center. Whoo. It's nice to come through center, lengthen through the legs a little bit. And then check out the other one, falling practice. We're pulling by roommates as birds make great sky circles out of their freedom. How do they do that?

They fall, and in falling, they're given wings. So you can take your twists over to the left side. You can even explore just being here. And then if you'd like to get a little deeper into it, I'm taking the twist, coming up onto the tippy toes, letting yourself lean to the outer edge of the left hand, letting yourself fall, and then picking up that top leg. And then coming back towards center.

This time, have a seat. Gonna Take your hands to the floor behind you, rooting down in the feet to lift up, exhale out through the mouth, and then release your hips to the earth reaching for your block. As you lift your hips up, this will feel nice to release the neck if there was any compression, to allow the back of the neck to lengthen. And then you're allowing yourself to and be held in your supported bridge. You're for a couple moments.

You can even take your arms up and over your head and let go into the shape. I'm taking a few breaths, and then Welcome to take your backbend as far or as deep as you like, you can interlace your hands underneath you or for a full wheel if that's in your practice today. Or go ahead and lift the legs up to the sky. Our feet that hold our roots or the Ulydara. All of our attachments can begin to offer up Narfred, all of these anxiety that cause cause that's from the cause of grasping holding on.

To our life, and we can let go and more appreciate. We're less likely to live unconsciously and make every moment count. You can bend through the knees. Press down into the feet to lift the hips up. Release the block.

Let your knees windshield wiper a little bit. We clear our perspective. Hug the knees in towards the chest and then rock on up to sit. In today's practice with taking Baraad Vajasana, which is the sage twist. It's really beautiful. And, again, with these last or many of the sage poses, It can be in either way.

You can either play with it with a half lotus or with the foot on the inside of the knee. And then there's a twist all the way over to the right, but you're gonna actually look past the right shoulder. Lengthening through the neck and kind of in this state of bliss on the earth. Without needing without wanting, but being and then as you come forward through center, plant the left foot on the ground, Welcome to lift up onto a block. I definitely need to for my aging joints that I celebrate, and then sit up nice and tall as you breathe in.

It says Crownchasana or hair and pose, and then you can begin to reach for your left foot. You can also reach for a strap as you extend the leg long or stay seated. Maybe even one more twist over to the right as you root down into the sitting bones, come back through center with a little bow, and then extend the left leg forward for. Triyonga muki Capada, Pachi Mutsenasana. I'm with the forward band.

Walk your hands back, bend through your left knee, and kick the right leg up to the sky, removing your block so that you can twist over to the other side. Half virasana on the right leg and opening up through the left shin twisting open towards the left. The gazing past your right shoulder. I'm taking a big breath in here. Big breath out.

And then coming towards center with a block underneath your sit bones to lift the earth, sit up tall so that you can coil the spine up through the front of the body and drape the shoulders back. As an instrument, our life becomes. We can extend the right leg forward or use your strap or keep the knees bent as you need. And then offering it away with the right arm reaching back, and take it back through center with a bow, and then gently lowering your foot to the ground. As you take your forward bin.

Let's slowly rise back up. Bending to the knee and free your left leg out into the sky twirling the ankle if you need. And then remove your block, swing your legs out and in front of you. In preparation for Shavasana, which is every class. We practice impermanence by practicing the corpse pose.

Yogi's practice of honoring Our life, inhale the arms high, exhale to bow forward, and inhale to rise up. And exhale to lower down. Every day making peace. The only reality we know for sure everything else is impermanent. You can squeeze your face, squeeze your body, lift everything tight, all that holding on.

Do wanting things to be the same and then exhale. Great relief. Letting go into the breath, which is our life. Every exhale, allow yourself to go with even more holding. The worries can melt away.

And the anxieties. And then begin to slowly reconnect to your breath. It becomes the unconscious prayers. Every inhale, we can say thank you. Every exhale. I love you as we get back.

Move your fingers and toes and come back into the body as it is right now. It's appreciation. And give a big hug of the knees in towards the chest. All embracing hug. And lift the head up a little.

You can rock over onto your right sides, make your way on up to sit. I'm sitting up nice and tall with the hands to the heart. And this deep appreciation that these practices can breed the sacredness of our lives. Now we can use them to benefit I read something so beautiful from a scientist that said we're so interconnected that the fluttering of a butterfly's wings in the Amazon affects the change of weather in Europe. Whether or not, we believe that.

We know that cultivating peace within ourselves, every action is transformed to create a more non violent world. Let's take a deep breath in together. The sound of ohm. And with bowing down and honoring one another. And these powerful teachings and practices.

I'm so honored to share with you. Thank you so much for joining me.